Episode 71: A Holistic Approach to Nutrition for the Mind, Body, and Spirit with Elissa Goodman

Joel Totoro:

This is The Thorne Podcast-Performance Edition, the show that navigates the complex world of sports science and explores the latest research on diet, nutritional supplements, and the human body. I'm Joel Totoro, Director of Sports Science at Thorne. As a reminder, statements in this podcast have not been evaluated by the Food and Drug Administration. Any products mentioned are not intended to diagnose, treat, cure, or prevent any disease.

Joel Totoro:

Hello, everybody. And welcome to The Thorne Podcast-Performance Edition. Joining me today is Elissa Goodman, author, all-around champion of all things wellness, and a participant in Thorne's Healthy Agent Campaign. Elissa, welcome to the podcast.

Elissa Goodman:

Thank you. I'm so happy to be here. And I'm so lucky that I get to be involved with Thorne, because I have loved them years prior to being here today. So I discovered them and intuitively I'm like, this is an awesome brand.

Joel Totoro:

Oh, well, we like to hear that. And that's what this podcast really is all about is finding people who are passionate about health and wellness. And clearly you check those boxes. So today we're going to talk to Elissa a little bit about the importance of taking control of your health and wellness, and her personal journey with healthy aging. And Elissa, your health journey is long and interesting. Can you tell our listeners a little bit about your background and how you found Thorne along the way?

Elissa Goodman:

So I should shorten it a little, you're saying? It's so long and involved. It is very long. Just in a nutshell, when I was born, I had a low white blood cell count. So as a kid and teenager and young adult, I got sick all the time. Every time someone was around me that was sick, I'd catch it. Or if I didn't sleep well, I'd get sick. And nobody knew about building immune system, balancing immune system in those days. No one knew about vitamin D, just about the sun. My whole life has been I've been overcompensating for always being sick, labeled a sick kid, as well as mentally trying to... I wasn't clear headed. I didn't have the energy. So I was always overcompensating work, school, social just to get my energy back up, because I was always tired, chronically fatigued, and kind of weak.

Elissa Goodman:

It all cumulated when I was 32 and I got diagnosed with Hodgkin's lymphoma, and that was a huge wake up call. Because I realized the way I was living my life, the foods I was eating, emotionally, spiritually what was happening for me, not being very happy, super stressed, not even knowing what calm looked like in my life. And it really woke me up to changing my life then. And that's when I started juicing and actually reading all the self-help books I could get a hold of and becoming vegan, which didn't bode so well for me. But still the whole plant-based lifestyle was definitely amazing. And I went down this road of health and I discovered supplements. It wasn't Thorne at the time, but I decided to... I did find supplements that worked for me. And then ever since then, I've been trying new supplements over the last 30 years. And when I discovered Thorne and some of the things they had to offer, how pure they are and no fillers and synthetics and just really clean supplements. Because the market is so saturated. The supplements have really helped me heal along the way. Just supplementing with the vitamin Ds or omega threes in those days, the things that everybody knew about. Or vitamin C or B complex. They've really helped me in my energy and keeping me on track.

Joel Totoro:

Yeah. I think I actually kind of want to mention this upfront. One of the things that kind of gets my goat, for lack of a better word, is everyone talks about anti-aging. And to me, I think that's kind of a misnomer, right? Aging is a normal part of the biological process. So for me, and kind of Thorne with the whole Healthy Aging Campaign, is yeah. You should be aging, but how can we maximize your health? How can you make sure you can kind of enjoy your glory days? That kind of thing. Can you talk a little bit about the Thorne Healthy Aging Campaign that you've been a part of and really more so just what healthy aging means to you?

Elissa Goodman:

That is something that I'm a little obsessed with because I did do a biological test with Thorne. I'm 62. And sitting here today I feel better than I've ever felt my entire life. And my test came back I think 51.4 years old. So I was ecstatic. I feel like... I've overcome cancer, Hashimoto's, hypothyroidism, celiac, insomnia, hormone issues, gut issues. And aging to me is getting past those health concerns and really living a vibrant, thriving life. And that's where I'm at today. I just feel so lucky and blessed that I get to live more energized and vibrant and sort of in touch with how wonderful life can be when you feel good. Because I never, I didn't feel good most of my life.

Joel Totoro:

Yeah. I think you touched on something that I don't think it's talked about enough. You talked about when you were younger and being labeled the sick kid and whatnot. It's so often when you're dealing with something, especially when you're in the 'I don't know what's happening' kind of phase. It can become the defining kind of characteristic. Can you talk a little bit about how you've kind of over the years shifted your mentality from kind of being like, okay. I'm sick. To being like, no, I'm Elissa. This is who I am. This is how I'm going to kind of take control of my experience.

Elissa Goodman:

Well, after the cancer diagnosis, that was a huge wake up call. And I realized that cancer's really scary. We think that it's going to kill us a lot of times. That C word is traumatic. So I didn't want to live with that in my mindset. So I really had to do a lot of mental, emotional, spiritual work on myself to get back in touch with really honoring who I was and how important I am. Not in an ego way, but in an I need to come first. I need to take care of myself. I need to really pay attention to my sleep and my stress and the food I'm adjusting, and finding out maybe what nutrients I'm deficient in. That is what's saved my ass, totally. I feel like it doesn't have to be rocket science. Those are things that everybody knows about. But I really did not want to live with that label. That label was just, I think downregulating my immune system, making me depressed, anxious, because I never could get ahead of that.

Elissa Goodman:

Now that is out of my system and I feel so great. And also I talk to a lot of clients who are younger than me don't feel as energized or vibrant as I do. And I feel so lucky that I get to help them get to that place. But I feel like we can get past all our health issues. We can live a vibrant thriving life as we age. And all of those illnesses and ailments that we think we're going to get as we age aren't normal.

Joel Totoro:

Yeah. I think you bring up a good point about being kind of a champion for health. Everyone's health is different and what works for one person, we've all got individual variables. But the idea of seeing someone who has taken control, that whole part of having, whether you call it a coach, a mentor, whatever, but seeing somebody who's like, okay, they're in a similar situation. What worked for them may not work for me. But the idea of being taking this mindset and taking control, I think that's just really special. And it's great that you've been able to spread that word to as many people as you have.

Elissa Goodman:

It really isn't that easy, the mindset. I feel like with the cancer diagnosis and so many people getting cancer, there's a great book out there called Radical Remission and Radical Hope. It's written by Kelly Turner. And she talks about she interviewed stage-four cancer cases and how they healed and they did not do Western meds. Most of how they healed was psychological. It was getting in touch with their stress, releasing their traumas, really getting a hold of their life and really getting back in love and in touch with themselves. If you don't love yourself, you're not going to move forward in a way that is going to be healthy. And because loving yourself is a part of de-stressing and is a part of really downregulating I feel like or upregulating the immune system, that when you don't love yourself, you're very stressed all the time. It's fight or flight mode. But when you do love yourself, you can relax and get into more of a parasympathetic nervous system. And that's when you rest, digest, repair.

Joel Totoro:

Yeah. No, and I think too often we forget that the body's not single systems, right? Like, Hey, you may be dealing with this major health crisis, but the body still has negative responses to stress or needs to have a response to stress. So just thinking about those. So many times sleep is such an issue, even if it's just, I had surgery on my shoulder and I'm sleeping in the wrong... Like you have to address, okay, now your sleep's falling off. So it can be this whole idea of, okay, let me maximize what I can control while we're looking at the whole body as a system. But you mentioned... So great point. You kind of lead me into my next question. So you named the book. And we talk a lot, I talk a lot. I always use the idea of being the CEO of You. So who do you lean on and who are some of the experts that you look to kind of be your board of directors for health? Who are some of the experts in the field or just kind of people in your life that you lean to on the medical side, all the way to the emotional and kind of stress release side of things?

Elissa Goodman:

That's a hard question to answer because there's so many. There was a friend of mine, Dr. Will Cole. He's I think in Pittsburgh. He's a functional medicine doctor. I like functional integrative doctors who look at the whole body as a whole. Dr. Hyman is great in terms of he has a new book coming out about pro-aging, turning back the clock. I just finished Life Force, Tony Robbins' new book. Oh my God. So great. All about the new technology that's happening to reverse aging. Peptides and just immune response for cancer. I mean, it's really incredible the new stuff that's happening, and also being able to ward off dementia and Alzheimer's. And I love the Heal documentary. I know if you've ever seen that. Kelly Gores did it, and that's like a whole body perspective. It's about functional medicine. It's about healing your spiritual, finding a spiritual practice and getting some inner peace, meditation tapping, breath work, calming your system down, sleep. I would say, and there's an intuitive healer that I go to all the time, more about trying to tap into my subconscious, which is where we're mostly operating out of our subconscious. Her name's Peggy Rometo. Incredible lady. She can dive into my subconscious and find out what my blocks are so that I can keep moving forward and upward.

Joel Totoro:

Yeah. We talked a little bit yesterday in preparation for this podcast. And it is such an exciting time and science is pushing so fast. And there's a lot of things. I mean, you and I could talk for a long time. And some of the books you've talked about are delving into the kind of what do we think? What do we know? What can we prove? And we're pretty solid at what we think can happen. And it's been so exciting to watch science kind of prove what has it been either traditional medicine or, yeah, this works, but we don't know how. So it's been really great to watch and be involved with so many people so passionate about it. So yeah, it's such an exciting time. And I think if we have this conversation next year, we'll be talking about completely different things, which is such a great place to be. So we've talked about... I kind of want to go back to the idea of being kind of healthful at every age, that healthy aging doesn't have to start after you experience a health concern or after you hit a certain age. So can you talk about how kind of your focus has changed over time?

Elissa Goodman:

Oh, wow. Again, like I said earlier, it's not rocket science here. A lot of people that are listening would know all the things that I'm going to talk about that are important to me that have changed my trajectory. Like you talked about earlier, sleep. Now I really focus on my sleep. I wear an Oura Ring and I try to, I know, I try to get over 90% on my Oura scores. I mean, I'm a little depressed when it's under 90, which isn't the best thing. But I really do monitor my REM and my deep and basically really pay attention to sleep and go to bed a certain time. And I sleep eight hours at a minimum. I think that is life changing.

Elissa Goodman:

The stress part, I journal, I meditate, I do yoga. I move my body, at least get 10,000 steps a day. That's super crucial. That's two things, moving your body and de-stressing. But stress for me is also at the top because I'm such a high stress and I'm a mover and a shaker. And I want to never stop until I get things done. So I feel like I've got to constantly tell myself to de-stress, to take a breath, to do some yoga, get back in my body. Those things have been life changing.

Elissa Goodman:

And then I'm mostly a plant-based eater. I would say 75, 80% plant-based. But I do eat a little animal protein. I eat clean animal protein. I feel as you age, you need those amino acids, important for muscle and tissue repair. But I think that people don't get enough nutrients from fruits and vegetables. We don't eat enough. So I limit my processed food, dairy, gluten, sugar, and I juice all the time. I think that's been a big thing. I do green juices without fruit. And I think I get my nutrients into the bloodstream, into the cells really quickly and cover a lot of nutrient bases that I might be missing.

Elissa Goodman:

And I would say that also spiritually, I try to have a practice where I believe that life can just get better. Not that life is... Life has definitely been hard for me. It's been a struggle. It's been stressful. But I'm so grateful at the place I'm at now. I want to move forward with, wow. Things are just getting better because I'm paying attention to the things that I need to do to heal myself or to get myself back on track quicker than I did in the old days.

Joel Totoro:

Yeah. I think that's great. And I'm similar, and we talked a little bit about we're always doing kind of so many different experiments individually on ourselves, like getting to know an expert on us. And you mentioned the Oura Ring. You mentioned a little bit about the Thorne's biological age test. So there's something great about making an impact and then verifying it. So we don't have to be the sole kind of arbitrator, whether it's working or not. You teased a little bit about your biological age results. But can you talk a little bit more about that process, and kind of how good you felt when you're like, Hey, I'm doing something right here?

Elissa Goodman:

Oh my God. I was ecstatic. Because the next day a friend of mine did the biological test and she's 57 and hers came back 64. So I'm like, oh. Because I wasn't sure I believed it. So I'm like, is that really true? 51.4? But then I saw that with her. I also feel like I really focus on downregulating my inflammation. I do focus on supplements that are really important for that. The curcumin that Thorne makes is one of the best on the market. It's antiviral, antioxidant, antibacterial, anti-inflammatory. I think we need to lower our inflammation markers all the time. I really focus on healthy fats. So not only am in my diet, but those one of Thorne's favorite products that I have, these are things I use all the time. The Super EPA Pro. Love the omega-3 from there, that omega-3. That's something that I just take all the time. And I know it helps with anti-aging. Also the B complex. Bs are really important for stress and I'm a really high stress person. So to calm down my central nervous system and to keep me calmer, that B complex is really important. There's certain nutrients I think that we need to turn back the clock. And those are just a few. I barely touched on the other ones. The vitamin D also, having your vitamin D levels be where they need to be.

Joel Totoro:

Yeah, sure. And I think it kind of is similar to how we talked about healthy aging versus anti-aging. Like, Hey, we know we may have some inflammation. We know stress is going to happen. So it's having that idea, what can I be putting in my body to help the body best respond, to have the best normal response to these things that we know are going to happen? So I think there's something great there. But going back to kind of the getting the data, same thing. I wear an Oura Ring as well. And I love the idea that the data doesn't lie. So if my sleep was bad, that gives me an idea, like you said, journaling and whatnot. Going back, okay, what did I do different? And that helps inform me so much faster. And similar to the biologic age, the kind of the idea behind that was to kind of give some guidance as to, okay. Here's where we should focus the most.

Joel Totoro:

And I think all of us could kind of, or most of us listening to this podcast, could go to the store and pick out healthy foods. But it's a matter of, am I getting the amount that I need? And what are my individual demands? So it is really great to have a little bit of guidance to make informed decisions rather than just, I know this is good for me, but is this specifically what I need at this specific time? So, you're similar to me. The more data I can have, the better. And you can go one or two ways. You can be overwhelmed. Like, okay, my score's not where I wanted to be. Flipping that mindset to be like, okay, this is an opportunity for upgrade. Let's really focus there. So love that mentality.

Elissa Goodman:

I did still feel that way, I have to be honest with you. Because my personality, I'm like, Hey, I want to be younger than 51.4. So what could I do to do that? And I've already, since I got that score, been working on things to maybe even turn back the biological age even more. Because I've seen people get results where they're 20 years younger, not just 10. So that would be really cool. So it's made me very hungry to get those results. And on my test, it did say you've got to exercise more, get your heart rate up more. I'm a walker. I do yoga. I do slower paced things. I don't really get my heart rate up. So that was amazing to learn that. And also a little bit on my HGL isn't high enough and my LDL is a little too high. So I know it's very much of a hereditary thing in my family a bit, but I don't always believe that. I think I could get it down or get HGL up and the LDL down.

Joel Totoro:

There we go. Yeah. We're always competing. It's always good to win the day and win the test and whatnot. So yeah, no. I think that strive to always be changing and getting better every day. And it's as you said, everything from continuing to read the cutting edge science, to being real intentional about who you are and what impacts your day to day. So I love that. Again, we could probably talk all day, but we're going to take a quick break here and then get back to some questions from our listeners and real excited to continue the conversation.

Joel Totoro:

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Joel Totoro:

And we're back. Let's get into some of those questions from our audience. This is one we get quite a bit and I think you'll have a unique perspective on it. But the question is: I tend to get real motivated to change my health and then get overwhelmed, making too many changes, and don't stick to it. Do you have any advice to sticking to a plan or really just switching that idea from, it's not, Hey, I'm going to do this for 30 days, but I'm going to create new habits. So a little bit on the idea of making change?

Elissa Goodman:

I love the creating new habits. You're right. A lot of people just want to dive in and do so much and then get burned out. But one thing that is so simple that I talk to my clients about which is hydration. We have an intercellular dehydration epidemic going on. So this is something that can change your life. You get up in the morning, drink two cups of water or 16 ounces before coffee, before anything. Because our body's so dehydrated from cleansing and detoxing through the night. So drinking enough water through the day, that can be life changing for people to make a change. When you're dehydrated, you can't think right, your adrenaline and cortisol go up. So it's super important thinking about just getting enough water, half your body weight or for women it's like 90 ounces is perfect per day in that regard.

Elissa Goodman:

Keep it simple. But that can be life changing in the hydration area because we are so dehydrated. And with the food part too, it's try to eat just real food, not any processed food, trying to take out dairy, gluten, and sugar as much as you can. And that also can be life changing when you're eating real food and your body knows how to metabolize it. So I am someone that I love pizza and pasta and love to party and I love to eat. So I don't restrict myself totally. But I know when I do eat well, I do feel better. So the goal for me is I do want to feel energized and mentally clear and that's what I am hydrated and I eat better.

Joel Totoro:

I think hydration, you made a great point. And I've worked with clients where whatever we decide, there's one small change we start with. And then they're like, man, I feel great. And they're like, yeah, no. That should be normal. Like the amount of we normalize being suboptimal and just realize like, oh, that's just how I feel. You shouldn't have to make those noises every time you get up in the morning. You shouldn't have to walk around a little bit foggy after 3:00 PM. So I think it's always great for me. And it's building on those and it's coaching people to realize like, okay, yeah, you did this. How did that make you feel? And as much as we love data, there needs to be a little bit of subjective every day to be like, okay, no, I do feel a little bit better. And that's when the alarm goes off at six o'clock for the walk. You're like, know what? I know this is going to make me feel better at 10. So it's building on those little wins for sure. And that's like you said, when it becomes a habit and then just a new idea.

Elissa Goodman:

Yeah. You want to get up in the morning and be like, I felt so good yesterday. What they do yesterday to make me? And then that does continue.

Joel Totoro:

Yeah. No, it's so important. And you touched on what I think is the most important idea when changing and becoming a new habit is, Hey, I'm going to have fun sometimes. I don't have to be perfect. I had a mentor that when talking about coaching people that are making these changes, if you get a flat tire, you don't slash the other three, right? You just replace that one and keep going. You're back on the journey. So I love that idea of being realistic about being you. The idea that choices to be helpful shouldn't be a source of stress. And if they are, let's back it up a little bit and look a little bit internally. So that's a great point to point out. I can't mention it enough, so I'm really glad you brought that up. This is a question, Hey, this is for me. Like asking me who my favorite child is, but what are some of your favorite supplements at the moment?

Elissa Goodman:

So it supplements plural, because I was going to say, how do I pick? The vitamin D and K2 liquid is just exceptional. Everybody doesn't have enough vitamin D these days. And people don't really still know about K2, how important it is for bone health. So the liquid D and K2 from Thorne, I recommend to everybody. Our D levels need to be higher these days than they used to be on the blood work because of COVID, because of all the things we're being onslaughted with immune system being a little bit compromised. So that's one of my favorites. I mentioned earlier that omega-3 supplement. I love that for mood and skin and just also immunity and brain health. And then also the curcumin has just been exceptional over COVID, taking that curcumin thousand twice a day has shortened people's COVID symptoms like crazy. NAC, great for people with autoimmune and great for helping precursor. The glutathione, which is a master antioxidant. Ooh, I can go on. NAD, it's for cellular metabolism.

Elissa Goodman:

There's so many. I am a little bit of a supplement junkie. I do switch up my supplements so I don't just take the same thing ongoing. And I do do a nutrient deficiency test every year to find out exactly what I'm deficient in. And then I muscle test my supplements too. And if I'm not deficient in and I ask myself, is this right for me or not? And how many do I take? It's pretty cool to tune in because your body tells you everything.

Joel Totoro:

Yeah, it really does. It's the art of learning to listen to your body and not just tough through things as we used to say. Yeah, I think that's great. And we've mentioned a ton of different topics today. And Thorne.com's a wealth of information. And we'll remind everybody at the end where they can learn more about you and your wealth of knowledge over there on your website. But we talked a little bit earlier. This is a topic I like to kind of get people thinking and talk about what's to come. So some of the things we've talked about, some of the books you're reading. There's a lot of science going on now heading towards this could be potentially something that could help. Or wow, these correlations are looking pretty good. Let's see what we can dig into. So what are some of the things that you're excited to, like I said, hopefully be talking about next year or in the future that, oh wow. I never really thought about that, but I could see why people are thinking this way.

Elissa Goodman:

Well, I would say that just getting people to really tune into their sleep. So any kind of device that measures their sleep and really getting them addicted to getting the REM and the deep sleep, that's kind of been life changing. I mean, Oura hasn't been around for that long. Or there's another site that you can measure your sleep and your steps that's I think pretty popular. Has a weird name, like slap or something.

Joel Totoro:

Yeah. There's like five or six that are pretty decent these days. But yeah, just the idea. So we'll just go back.

Elissa Goodman:

Okay. Yeah. Well, I just think getting people to measure their sleep, even with Oura Ring, is incredible these days. And not a lot of people know about the Oura Ring still. I think that is super crucial. I think meditation in itself with all of the apps coming out to really get ourselves more grounded. The correlation between stress and meditation and healing is really profound. I love the aspect of what's really happening right now is everything with plant medicine. Iowaska, psilocybin. How it's changing your brain pathways and helping people with anxiety and depression. That is so profound. And that's just catching some wind in its sails. I've experienced it myself. And then I've actually seen people who have done it and their lives have completely changed. And it also has helped them heal certain health issues. Because they've been able to go into their subconscious and see that they were capable of healing and that this health issue or concern it wasn't going to take them down. Like they were able to overcome it by actually going on a journey with psilocybin or iowaska and they were able to really get back in touch with themselves and the power they had.

Joel Totoro:

Yeah. I think we talked a little yesterday. One of the things I would say is if somebody's feeling something, it's true to them and it's on us to finally put the science behind why that's happening. And we're seeing more and more. You mentioned some of the things we've brought up. The science, we're actually putting the resources to figuring out like, okay, this is something that happened. Why? For so long. We're like, all right, well good for you. And now we're like, okay, what can we take from these learnings? Is this applicable to not just you, but a broader population? So the great thing is that there's actually some legitimate science behind these. And we're getting the experts, the brightest minds, to be looking at these, these topics that traditionally were either underfunded or just kind of pushed to the side. It's like, okay, have fun.

Joel Totoro:

So it's really great to see that we're changing the idea of what health and wellness can be and how many different variables can interact. Just on us, we've had a major gut health initiative. And just the things I learn, it's my full-time job to be on top of these and the things I learn on a weekly basis. So each one of these is its own podcast and we have some great ones, really diving into the science behind them. But it's really exciting to be part of it and to be in a time when we are giving credence to certain things that traditionally got get overlooked. So yeah, I'm excited. And like I said, this conversation will be completely different next year for sure.

Elissa Goodman:

Right, right. That's for sure. Exactly. You're right. And the gut health part you mentioned, I mean, that is so crucial. And few years ago we are barely talking about it.

Joel Totoro:

Right, yeah. I mean, yeah. Again, I could passionately talk about that for another hour. So yeah.

Elissa Goodman:

That and poop, right?

Joel Totoro:

What's that? Hey. Yeah. We always say... I have a coworker that always says, it's not you are what you eat. It's what you eat and can absorb. So the fact that we're giving you some, just like the biological test and the sleep trackers, we're giving you some actual data to know what's going on. Because traditionally it's been tough to know what's going on internally. Externally, we could figure out heart rate, muscle soreness, how we feel. But it's good to be able to start giving people the power to track their internal happening. So yeah, really excited about it and really excited to see you continue to grow your influence in really just helping people understand how to walk that path and be really the CEO of their own health. Could you tell our listeners where they can learn more about you and then kind of keep in contact with you?

Elissa Goodman:

Absolutely. I am ElissaGoodman.com. So E L I S S A. Website. I put out a newsletter every week, recipes and health tips. And then I'm on Instagram. Crazy that I'm on Instagram at 62 years old, but I am. And I have a lot of resources on my site, a seven day reset that you can download. And I put myself in remission for Hashimoto's and hypothyroidism. So I have a PDF all about that. So I just kind of obsessed and love this whole line of work. And the idea that we can feel better than we felt years ago is just something that I can't get enough of.

Joel Totoro:

Yeah. We've figured out your biologic age. Now we need to figure out your social media age, right?

Elissa Goodman:

I know. God help us. Wow.

Joel Totoro:

Oh man. All right. Well thank you so much for your time. That was Elissa Goodman. Thanks everyone for listening. And we'll talk to you soon.

Joel Totoro:

Thanks for listening to The Thorne Podcast-Performance Edition. Make sure to never miss an episode by subscribing to the show on your podcast app of choice. You can also learn more about the topics we discussed by visiting thorne.com and checking out the latest news videos and stories on Thorne's Take 5 daily blog. For this Performance Edition of The Thorne Podcast, I'm Joel Totoro, reminding everyone to stay active and stay hydrated.